The Effect of High-Load vs. High-Repetition Training on Endurance Performance

Ebben, W.P., A.G. Kindler, K.A. Chirdon, N.C. Jenkins, A.J. Polichnowski, and A.V. Ng. The effect of high-load vs. high-repetition training on endurance performance. J. Strength Cond. Res. 18(3):513–517. 2004.—The purpose of this study was to compare the effects of high-load (H-load) periodized resistance training and high-repetition (H-rep) reverse step loading periodized resistance training on endurance performance. Twenty-six female university rowers (age = 20 ± 1 year) were randomly assigned to H-load (5 novice, 8 varsity) or H-rep (7 novice, 6 varsity) groups. Subjects were pre- and posttested using a 2,000-m rowing ergometer test. Outcome variables included SymbolO2 peak, time to test completion, total power, average power per stroke, total number of strokes, stroke rate, and body mass. Subjects trained for 8 weeks using identical exercises. Varsity rowers who performed H-load training demonstrated greater improvement compared with those who performed H-rep training. Novice rowers who performed H-rep training demonstrated greater improvement compared with those who performed H-load training. High-load periodized training appears to be more effective for athletes with advanced training status, and H-rep reverse step loading periodized training is more effective for those who are relatively untrained.Symbol